Raw Recipes

List of Recipes:

Cashew & Apple Porridge
Iron-Punch
Raw Tabouleh
Blueberry Mousse
Raw Marinated Fish
Raw Nori Rolls
Green Ginger Soup
Raw Borscht Soup
Nut Butter
Nut Milk
Sensational Summer Soup
Vegetable Dip/Pattie
Corn Chowder/Dip
Raw Tabouleh
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Cashew & Apple Porridge


2 cups cashews soaked for 1 hour

2 apples.  Cut 1½  roughly. Dice the other ½ apple

Vanilla to taste

1 teaspn cinnamon

1 – 2 cups coconut water or water

1 cup coconut  - fresh or dehydrated

Add either 1 kiwi fruit/orange/lemon.

 

Blend well

Stir in diced apple & sprinkle with cinnamon.

Drizzle with agave or yacon syrup for exztra sweetening

Serve over buckola.  Add superfoods – spirulina, pollen, maca, cacao beans/nibs etc

 

PS.  Cashews, vanilla, cinnamon & superfoods are available on our website

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Iron-Punch

4 apples
2 beetroot
1 inch ginger root
1 lime (or lemon)
 
Juice the above & enjoy an iron-boost!
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Raw Tabouleh
Big bunch parsley (2 or 3 cups finely chopped)
1 cup Quinoa - soak overnite in water, drain, rinse & leave to sprout 24 hours, rinsing occassionally
2 Tbs fresh Mint finely chopped (or 1 tsp dried)
2 Tbs finely chopped red onion
1 tomato finely chopped
1 tsp sea salt
drizzle olive oil
1/2 cup lemon juice
 
Add the above to large salad bowl.  Toss thoroughly.  Tastiest when really moist, dripping with lemon juice, & best left for a couple of hours (or overnight) before enjoying. As a yummy extra, drizzle with Tahini.
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Blueberry Mousse

Blueberries are extremely high in anti-oxidants & this deleicious dessert is simple & fast. 

2 cups blueberries
3 bananas
1/2 cup water (add less to start, more if required)
Blend or mash everything, you can leave it lumpy or blend till smooth as silk!  chill or serve at room temperature.

NB - you could substitute the water with lemon or lime juice for a tangier taste...& if you plan to keep the dessert for any length of time before eating, the lemon will preserve the banana.
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Raw Marinated Fish

You can use any white fish - must be fresh!!  Snapper is our favourite, but Terakihi, blue cod, etc. are all fine.

Chop the fish into bite size pieces and place in a shallow bowl.  Add lemon and/or lime juice to cover (juice of 2 or 3 lemons depending on the quantity of fish).  Cover & refrigerate for min 30 mins & maximum overnight, ideally stirring everyso often.  This is "tenderising" or "cooking" the fish.  The fish changes colour from translucent to white when it is ready. Some people then drain the juice off.  We don't always bother.  Then add finely chopped onion (spring onion or red onion is nice), capsicum, chives, cucumber, tomato, dash of sea salt.  Chill if you wish or enjoy immemdiately!  Coconut Milk is often added at the end...some use tinned but this is pastuerised and ccontains preservatives, so we often juice a fresh mature coconut & add the cream. NB  you'll need a strong juicer (like the Green Star/Green Power/SoloStar) for this.
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Raw Nori Rolls

The toasted Nori sheets you'll usually found in most shops and always in commercial sushi is green coloured and cooked at very high temperature & known to contain carcinogens. We suggest you avoid this toasted nori. Instead, we suggest you use our Raw Nori Sheets which have been dried under 40° C and are suitable for use by raw and living food eaters. It has a dark brown/black colour & are of a stronger consistency which make them harder to tear than the toasted nori sheets.

Basically you can fill the rolls with whatever takes your fancy.

Suggestions:
Avocado (or guacamole mix)
Hummus
Finely shredded raw fish (snapper is fab or terakihi)
Sprouts, shredded lettuce, cabbage
Grated beetroot, carrot, zuchinni
Sundried tomatos, pitted olives
Finely chopped onion, crushed garlic

We often mix all of the above (or whatever is in the fridge, garden etc.) in a large bowl & add some tahini to help bind everything.

On a dry chopping board, place one sheet of nori horizontally facing you & then spread a couple of spoons of your mix onto the horizontal half of the nori sheet closest to you. Spread evenly, if you`ve not done rolls before you'll soon discover how much is the right amount. Roll the nori like a cigar or you can use a wooden sushi mat. To seal, put a little water on the edge just before you finish rolling it. You can cut into bite sized pieces if you want (clean your knife between each cut & cut very slowly to avoid tearing the nori) or just serve as one long roll - 1 or 2 x per person. Great for picnics & a fun way to get the high minerals of the seaweed into kids as they can help you make them.
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Green Ginger Soup

2 cups tomato, or cucumber, or a mix of both
1 cup water
4 cups spinach
1 avocado
1 inch fresh ginger
pinch sea salt - to taste
1 tsp miso
juice of 1 lemon
2 Tbs apple cider vinegar
2 Tbs olive oil

Blend all ingredients. Serve.
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Raw Borscht Soup – an incredibly vibrant soup high in iron & antioxidants

3 med beetroot (to make 1 cup of beet juice)
4 carrots (to make 1 cup fresh carrot juice)
¼ cup chopped onion
½ cup green cabbage, shredded
½ cup beetroot (finely grated)
1 tsp dill
1 large avocado, chopped
½ apple thinly sliced

Juice your beets and carrots to make a cup of each. Place beet juice, carrot juice, onion, cabbage and dill into a blender and blend. In another bowl, mix grated beet, avocado and add blender contents. Chill the borscht until ready to serve. Garnish with apple slices. Remember apples will oxidize instantly after cutting, so leave this to the last minute.
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Nut Butter

A much healthier alternative to peanut butter & so much cheaper than buying prepared nut butters, try making your own…It is SO SIMPLE! Spread it on anything – toast, crackers, vege chunks eg capsicum, carrots, celery. Experiment with different nuts. Lasts a few days in the refrigerator.

2 cups of your favourite RAW nuts (almonds, cashews, hazlenuts..)
1\2 cup fresh squeezed orange juice, coconut water, juice of soaked sun-dried tomatos (any liquid will do, sometimes we use olive oil or just plain old water)

Grind nuts into powder in a food processor, add liquid as sparingly as possible – ½ cup may be too much; it will depend on the sort of nuts you use and their oil content. Mix well. Add sea salt if desired.
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Nut Milk

A dairy-free delicious variation to standard milk.

1 cup of your favourite RAW nuts (almond, cashew, Brazil, macadamia etc)
Filtered water for soaking nuts
3 cups filtered water or fresh squeezed orange juice
A few drops of vanilla essence, or cinammon
1 teaspoon maple syrup or couple of dates (optional) for slightly sweeter milk.

Soak nuts in jar filled with water for about 2-4 hours. Drain and discard soak water. In a blender combine nuts, water and if desired, other ingredients. Blend until creamy, maybe 1-2 mins. You can strain the milk if your preference is a white, thinner liquid or drink it thick. Will keep a couple of days in the fridge. Use on cereal, drinks etc just like normal milk.
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Sensational Summer Soup

1 ½ cups tomatoes
1 cup cucumber
1 small red pepper
1 stalk celery
1-3 med cloves garlic
1 cup coriander
juice of 1 lemon
1 cup sprouts (any will do)
1 avocado
1 tsp salt
2 Tbs Tamari
2 cups filtered water

Blend all the above. Use less or more water to achieve desired consistency - less for a thicker soup and more for thinner.

Pour into large serving bowl then add:
4 Tbs finely chopped red onion
½ avocado cubed
½ mango cubed
Few drops Kaitaia Fire or chilli powder
You can decorate with Nasturtion flowers or similar.

Serves approx 8-10. Yummmmmy…raw & really healthy!
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Vegetable Dip/Patties

Soak overnight in water:
1 cup almonds
1 cup sunflower seeds

Put through your Green Star juicer using the blank or put in a food processor along with 2 carrots, 2 zucchinis, 1 onion and herbs eg, parsley, chives, coriander, basil, etc.

Add herb/sea salt, tamari, curry powder or any other seasoning.
Add some liquid eg water from soaking sundried tomatoes to make pattie mixture moist.
Mix well.

You can either use as a dip or form into patties which may be eaten fresh or placed into a dehydrator and dried until desired dessication is reached.
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Corn Chowder/Dip

3 ears of fresh corn – cut corn off with a knife
2 tomatoes
¼ cup sunflower seed sprouts (soak seeds overnight in water, then drain water & allow to sprout 2 days)
¼ cup chopped celery
1 clove garlic
1 squeeze of lemon
1 pinch of miso
½ cup water

Blend briefly. Serve as chowder or as a dip.
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Raw Tabouleh

Big bunch parsley (2 or 3 cups finely chopped)
1 cup Quinoa - soak overnite in water, drain, rinse & leave to sprout 24 hours, rinsing occassionally
2 Tbs fresh Mint finely chopped (or 1 tsp dried)
2 Tbs finely chopped red onion
1 tomato finely chopped
1 tsp sea salt
drizzle olive oil
1/2 cup lemon juice
 
Add the above to large salad bowl.  Toss thoroughly.  Tastiest when really moist, dripping with lemon juice, & best left for a couple of hours (or overnight) before enjoying. As a yummy extra, drizzle with Tahini.

 

The toasted Nori sheets you'll usually found in most shops and always in commercial sushi is green coloured and cooked at very high temperature & known to contain carcinogens. We suggest you avoid this toasted nori. Instead, we suggest you use DRIED nori (available at Commonsense Organics) which has been dried, but not cooked at high temp. It is a dark brown/black colour. It has almost the same consistency as the toasted although we have found in the past an even more raw and much thicker nori sheet.

Basically you can fill the rolls with whatever takes your fancy.

Suggestions:
Avocado (or guacamole mix)
Hummus
Finely shredded raw fish (snapper is fab or terakihi)
Sprouts, shredded lettuce, cabbage
Grated beetroot, carrot, zuchinni
Sundried tomatos, pitted olives
Finely chopped onion, crushed garlic

We often mix all of the above (or whatever is in the fridge, garden etc.) in a large bowl & add some tahini to help bind everything.

On a dry chopping board, place one sheet of nori horizontally facing you & then spread a couple of spoons of your mix onto the horizontal half of the nori sheet closest to you. Spread evenly, if you`ve not done rolls before you'll soon discover how much is the right amount. Roll the nori like a cigar or you can use a wooden sushi mat. To seal, put a little water on the edge just before you finish rolling it. You can cut into bite sized pieces if you want (clean your knife between each cut & cut very slowly to avoid tearing the nori) or just serve as one long roll - 1 or 2 x per person. Great for picnics & a fun way to get the high minerals of the seaweed into kids as they can help you make them.
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